Can Diabetics Eat Bananas? : Considering into Bananas Carbs Content
Can diabetics eat bananas? That’s likely a first question which comes to diabetes sufferer’s mind. Diabetics need to be aware for what they consume. It is just such a forbidden for them to eat excessive carbs or foods with high glycemic index. Common belief say bananas are high in carbs but how is the real fact?
Can diabetics eat bananas by looking on its carb content?
Perhaps people just have to much believe on a rumor saying bananas considered into high glycemic index foods which can affect levels of blood sugar particularly for the sufferer. In fact, bananas contain low glycemic index as well as serves a healthy diet option. It is even suggested into meal plan because the carbs are tolerable to consume.
Like other foods, digestion process transforms carbohydrates into glucose. Insulin in our body helps glucose to produce energy to do activities. Conversely, people suffer from diabetes such as due to inadequate production of insulin leads to a condition where a high glucose level revolves on their body. Diabetics need to manage blood sugar by consume moderate amounts of carbs and divide these foods into several meal times in a day.
In a medium banana, people can get 30 grams of carbs which is similar to eat two slices of bread. It is important to know about your carbs goals so that you can determine which to consume as meals or snacks. For instance, someone with 45 grams of carbs each can decide whether eat 30 grams of sandwich with 15 grams bananas or a whole banana with one-half sandwich.
Real Glycemic Index of bananas
Besides rich in carbohydrates, other rumor says this fruit is also high in glycemic index. Glycemic Index is a score of food on how its consumption can affect level of blood sugar. Foods with low glycemic index mean that they are good to consume. A study revealed that bananas present the same response blood sugar on a post-meal to other fruits like mango and pineapple. This makes experts to wrap up that banana is acceptable to added into diabetics’ meal plan.
Raw banana just has glycemic index of 48 which is lower than 30 grams of brown bread. Bananas can be made into healthy dessert just by slicing or dicing them and sprinkled with cinnamon powder.
Advantages of bananas consumption
Bananas offer a lot of benefits for health. This food is not only low in calories but also provides rich sources of potassium, manganese and fiber. It contains high vitamin B6 and vitamin C as well. A meal plan containing fruit is good for human health and prevention for chronic disease.
There is no restriction for diabetics to consume fruits. Instead, the fruits eaten need to follow the carbs target. A prior study even showed that fruits consumption, not to mention bananas was associated with lower risk of suffering from type 2 diabetes but consumption to its juice lead to opposite condition.
Ripe or Unripe Bananas?
The important consideration to determine can diabetics eat bananas or not actually lies in the condition of the fruit itself. It is consider crucial for diabetics to consume ripe or unripe bananas. Ripe bananas come with 10 percent fiber which is good for your health even those who suffer from diabetes. Nevertheless, the ripe ones have 8 percent of carbohydrates so that they can raise blood sugar level quite significantly.
As these fruits ripen, the starch is converted into free sugars naturally. It means that not completely ripen bananas also provides similar effects to fruits with 90 percent of starch. This fact makes researchers concluded that unripe bananas have lower glycemic index which make the as better snacks compared with completely ripe ones. Diabetics are able to eat unripe or semi-ripe bananas and benefit from its good content devoid of having sugar rush.
There is also a research green bananas contains particular starch which helps stabilizing levels of blood sugar and insulin production. In addition, good starch in unripe bananas serves as foods for good bacteria in our intestines. This will improve health metabolism for people with diabetes as well. Bananas contain vitamin B6 which is not only good for body metabolism but also can relieve stress. Both of them are good for diabetics. Potassium found in bananas also upholds cardiovascular health.
Take a look on bananas size
Diabetics need to concern with total carbohydrates intake, they consume on each day. Hence, the size of bananas they consume actually matters. Before planning to eat bananas as snack, you have to think back that a medium unripe banana serves 27 grams of carbohydrates. Consider this before adding the foods into your diet plan. So, people who suffer from diabetes are still able to consume bananas at least they are unripe or semi-rime. Most importantly, the size if bananas are not too big.
Preparation of bananas
How you prepare or cook bananas is also important to consider. For instance, you can find dried banana chips easily in the market which often consumed as snack. However, this snack is typically added with sugars to rich the flavor. Hence, consuming processed snack like a serving of banana chips can increase level of blood sugar higher than what might thinking about. It means that taking banana chips as snack can be worse than consuming small size of fresh banana.
Precautions on bananas consumption
Bananas are nutritious foods that can be added into diabetics’ meal plan. Though, this fruit is also considered as the sources of carbohydrates which means that you need to think twice before include them into diabetes meal plan. Moreover, whole fresh bananas become better choices for diabetes sufferers rather than consuming its juices or make it into smoothies.
Have a discussion with your dietitian first if you want to know more about making a meal plan for diabetics. Dietitian commonly will help you to decide the carb grams target for both meals and snacks. Discussion with doctor is also required to manage your diabetes as well as know the amount can diabetic eat bananas.